Creamy Cauliflower Alfredo Pasta (Print View)

Light, velvety pasta with no-cream cauliflower sauce for guilt-free comfort food.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (about 1.5 pounds)
02 - 3 cloves garlic, peeled
03 - 1 small yellow onion, chopped

→ Dairy & Alternatives

04 - 2 tablespoons unsalted butter
05 - 1/3 cup grated Parmesan cheese (plus extra for serving; use vegetarian Parmesan if needed)
06 - 1/2 cup milk (dairy or unsweetened plant-based)

→ Pasta

07 - 12 ounces fettuccine or linguine

→ Seasonings

08 - 1 teaspoon salt, plus more to taste
09 - 1/2 teaspoon freshly ground black pepper
10 - Pinch of ground nutmeg (optional)

→ Garnishes

11 - Fresh parsley, chopped (optional)
12 - Extra Parmesan (optional)

# Step-by-Step Directions:

01 - Bring a large pot of salted water to a boil. Add cauliflower florets, garlic, and chopped onion. Cook for 8–10 minutes until cauliflower is very tender.
02 - Using a slotted spoon, transfer the cooked vegetables to a blender. Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg (if using) to the blender. Blend until completely smooth and creamy. Add a splash of cooking water if needed to reach desired consistency.
03 - In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain.
04 - Return drained pasta to the pot. Pour over the cauliflower Alfredo sauce and toss well to coat, adding reserved pasta water as needed for creaminess. Taste and adjust seasoning. Serve hot, garnished with fresh parsley and extra Parmesan if desired.

# Expert Suggestions:

01 -
  • You get all the creamy Alfredo satisfaction with a fraction of the guilt and calories
  • The sauce comes together in one blender, meaning minimal cleanup and maximum reward
  • Even picky eaters who swear they hate cauliflower have been converted by this recipe
02 -
  • Overcooking the cauliflower is actually better than undercooking it here because softer vegetables blend into a smoother sauce
  • The sauce will continue to thicken as it sits, so do not panic if it looks thinner than traditional Alfredo right after blending
  • Hot liquids expand in blenders, so either vent your blender lid or let the vegetables cool for a couple minutes before pureeing
03 -
  • Save some pasta water before draining even if you think you will not need it because that starchy liquid is your secret weapon for perfect sauce consistency
  • If your blender is not very powerful, let the cooked vegetables cool slightly before blending to protect your motor and get smoother results
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